08/01/2025
‼️The Pelvic Floor Muscles are an extremely important group of muscles that sit at the bottom of our pelvis‼️
Many people struggle with doing pelvic floor exercises and are unsure of how to do them correctly.
🏋️♀️🏋️♀️The pelvic floor muscles have 2 different types of muscle fibers- slow twitch and fast twitch. We need to exercise both of these types of muscle fibers by:
✅Do x10 quick squeezes, where you simply squeeze and let go.
✅ Hold the squeeze for up to 10 seconds (you may only manage a few seconds to begin). Do not hold your breath as you squeeze! Relax for the same time you held the squeeze. And repeat up to 10 times.
Do these exercises x3 times a day.
⏰ There is gold standard evidence that when done correctly and consistently pelvic floor exercises can resolve incontinence and help with prolapse symptoms.
⌛️ Allow yourself 3-6 months of doing pelvic floor exercises.
If you are unsure if you are doing pelvic floor exercises correctly reach out to your local pelvic health physiotherapist for guidance.
